Story at-a-glance

A recent report from the CDC reveals nearly 90 percent of people surveyed did not eat adequate amounts of fruits and vegetables to support optimal health

The food industry has used research and advertising to build an extensive consumer base; the Partnership for Healthier America is fighting back with a fruit and vegetable campaign designed to tempt more people to eat healthy foods

To improve your eating habits, consider shopping along the perimeter of the store; choose a variety of foods and learn techniques to deal with stress that may drive some of your cravings for sugar and unhealthy fats

Junk food is a multibillion-dollar industry. In his book, “Fast Food Nation,” Eric Schlosser, investigative journalist and best-selling author, describes how nearly 90 percent of America’s budget is spent on junk food.1 What is more appalling is that nearly 60 percent of food eaten in America are ultra-processed,2 convenience foods that can be purchased at your local gas station. These processed foods also account for nearly 90 percent of the consumption of added sugar in the U.S.

The industry doesn’t depend upon fate to drive sales. They use several tricks to paint their products in a better light. Since people eventually start questioning the decision to eat foods based solely on taste, especially with the increasing attention on healthy eating, the industry funds research to justify your cravings for their products.

Thus, when a study revealed that children who ate candy bars were 22 percent less likely to be overweight,3 it came as no surprise the research was funded by a trade association representing some of the country’s top candy makers. Marion Nestle, Ph.D., professor of nutrition at New York University, acknowledges that “The only thing that moves sales is health claims.”4

Nestle formerly served as nutrition policy adviser in the U.S. Department of Health and Human Services and editor of the Surgeon General’s Report on Nutrition and Health.5

Reliance on these ultra-processed foods is undoubtedly one of the primary factors driving skyrocketing rates of obesity and disease. Consumers may “know better,” but it is difficult to steer clear of foods that may be more addictive than cocaine for some.6 A recent report from the U.S. Centers for Disease Control and Prevention (CDC) reveals only 10 percent of Americans are getting enough fruit and vegetables in their daily diet.7

CDC Finds 90 Percent of Americans Don’t Eat Enough Real Food

Researchers used data from a 2015 government survey of a nationally representative sample of over 319,000 Americans. The survey asked the participants how many times in the past 30 days they had consumed 100 percent fruit juice, dried beans, whole fruit or green, orange or other vegetables.8 The researchers found those who consumed five each day lowered their risk of developing cancer, cardiovascular disease, Type 2 diabetes and obesity.

Researchers also found that consumption was even lower among adults and young adults living below the poverty line.9 The report from the CDC attributed the reduced intake to lack of access, cost and the perceived need for cooking and preparation that may get in the way of people consuming enough fruit and vegetables each day.

Depending upon the individual’s age and gender, federal guidelines recommend eating between 1.5 and two servings of fruit and two to three servings of vegetables a day.10 Seven of the top 10 leading causes of death are the result of chronic disease that researchers believe could be avoided with better nutrition. Seung Hee Lee-Kwan, Ph.D., of the CDC’s division of nutrition, physical activity and obesity, commented on the results of the report, saying:

“This report highlights that very few Americans eat the recommended amount of fruits and vegetables every day, putting them at risk for chronic diseases like diabetes and heart disease. As a result, we’re missing out on the essential vitamins, minerals, and fiber that fruits and vegetables provide.”

Ultra-Processed Is Ultra-Garbage

Any foods that aren’t whole foods, directly from the vine, ground, bush or tree, is considered processed. If it’s been altered in any way, it is processed, such as bread, pasta, canned or frozen foods. Depending on the amount of change the food undergoes, processing may be minimal or significant. For instance, frozen fruit is usually minimally processed, while pizza, soda, chips and microwave meals are ultra-processed foods.

The difference in the amount of sugar between foods that are ultra-processed and minimally processed is dramatic. Research has demonstrated that nearly 2 percent of calories in processed foods comes from sugar, while unprocessed foods contains no refined or added sugar.

In a cross-sectional study using data from the National Health and Nutrition Examination Survey of over 9,000 participants, researchers concluded,11 “Decreasing the consumption of ultra-processed foods could be an effective way of reducing the excessive intake of added sugars in the USA.”

Despite what industry-funded studies, industry expert advice and advertising campaigns would like you to believe, junk food is still bad for you. In a short five-day-long study using 12 college age nonobese men, researchers discovered eating a junk food diet of macaroni and cheese, lunchmeat, sausage biscuits and microwavable meals, participants’ muscles lost the ability to oxidize glucose after a meal, which can lead to insulin resistance.12

Eating junk food is also associated with depression,13 low academic performance14 and behavioral problems by age 7.15 In my view, eating a diet consisting of 90 percent real food and only 10 percent or less processed foods is a doable goal for most and could make a significant difference in your weight and overall health.

I realize for many this is a challenge, but I know it can be done. Unless I’m traveling, my diet is very close to 100 percent real food, much of it grown on my property. You just need to make the commitment and place a high priority on it.

Garbage In — Garbage Out

The dangers of eating a diet high in sugar are well-documented and are even officially recognized by the government, as the 2015-2020 U.S. Dietary Guidelines16 recommend you limit sugar intake to no more than 10 percent of your total daily calories.17 Increased consumption of sugar is linked to obesity, Type 2 diabetes, insulin resistance and poor outcomes with other chronic diseases.

Research has demonstrated that as much as 40 percent of the health care budget in the U.S. is spent on chronic diseases directly related to the overconsumption of sugar.18 According to a report on global cancer, obesity is responsible for 500,000 cancer cases worldwide every year.19 Different mechanisms have been proposed for the development of disease associated with obesity, including oxidative stress, inflammation, obesity-induced hypoxia and the functional impairment of the immune system.20

University of Wisconsin health system recommends their athletes steer clear of heavily processed foods to improve their sports performance.24 Instead, they recommend as much whole foods as possible, advising athletes to pack snacks when they participate in a full day of activities so they aren’t tempted to eat at the concession stands.

Harvard Business Review recommends you eat a well-balanced diet, full of whole foods, skimping on processed foods, to increase your productivity and creativity.25 They point out that poor lunch choices may derail your afternoon business decisions, stressing that fruits and vegetables aren’t just good for your body but they also help improve your cognitive performance. They cite a study from the University of Otago that found evidence eating fruits and vegetables is related to improved feelings of well-being and curiosity.26

Science Creates Cravings

Working with scientists, food manufacturers exert a lot of effort to create foods that have an addictive quality and make the experience of eating foods pleasurable.27 In his book, “Why Humans Like Junk Food,” scientist Steven Witherly, Ph.D., states there are two factors that make the experience of eating enjoyable.28 The first is sensation, which is composed of taste, aroma and the sensation you experience when food is in your mouth, known as orosensation.

The second factor is the caloric stimulation from macronutrients that make up the product: proteins, carbohydrates and fats. Food companies spend millions of dollars to achieve a level of satisfaction with their product that will drive the consumer to purchase their food over and over again.

The food industry looks for dynamic contrast within one product, such as a crunchy outer shell, followed by something soft or creamy. The more a food causes you to salivate, the greater coverage over your taste buds and the better taste response it receives. Witherly also lists “vanishing caloric density” as a means to an end of increasing your intake of a food product, leading to an increased risk of obesity. He explains:29

“Now, few foods qualify (meringues, diet soda, cotton candy and pretzels), but popcorn is perhaps the best example. Buttered, salted popcorn is very tasty, and you can eat a lot of it, repeat oral stimulation, since it isn’t that filling. In fact, I’ve seen some people actually accelerate their eating rate due to the absence of gastric satiety. Eating a whole bowl of popcorn for dinner is not a rare occurrence.

Foods that exhibit this rapid (oral) meltdown response may actually signal the brain that the food being ingested is lower in calories than it really is.

The reduced satiety response to high dynamic contrast foods (ice cream, chocolate and french fries) may partially explain Dr. Drewnowski’s observation that energy dense foods that melt down rapidly in the mouth, often lack satiety. Hence, foods that quickly “vanish” in the mouth are more rewarding, reduce gastric satiety and encourage over ingestion.”

Half of Cancer Deaths Related to Three Choices

A recently published study from the American Cancer Society used data gathered in 2014 and found that 45 percent of all deaths from cancer could be attributed to what the authors called “modifiable risk factors.”30 In other words, lifestyle choices that increase your risk of developing cancer. The risk behaviors researchers analyzed were:31

“These results, however, may underestimate the overall proportion of cancers attributable to modifiable factors, because the impact of all established risk factors could not be quantified, and many likely modifiable risk factors are not yet firmly established as causal.”

In other words, while the data indicated almost 50 percent of cancer could have been prevented from modifiable factors, not all factors have been identified and environmental risk factors, such as exposure to toxins, were not considered.

Give Your Vegetables a Makeover

You may find adding vegetables to your diet challenging if you aren’t sure how to integrate them into your everyday choices, and you wouldn’t be the only one. In an effort to increase consumption of vegetables and fruit, Partnership for a Healthier America (PHA) has started a fruits and vegetable (FNV) campaign33 to improve public perception. This short video is a preview of the advertisements that are as enticing as those junk food manufacturers produce, and they seem to be working.

Consumption of fruits and vegetables appear to have been trending downward, which is a significant cause for concern for the coming generation of children who are not eating these foundational foods rich in nutrients and antioxidants in their formative years. The ads are using adults whom children and young adults recognize, demonstrating how delicious and tempting fruits and vegetables can be. The campaign is supported by several food companies, universities and insurance companies.34

According to the PHA, the new campaign has already changed some behavior. Materials provided to Forbes by Toni Carey, senior manager, communications and marketing for PHA, state: “Eighty percent of people bought or consumed more fruits and veggies after seeing FNV advertising” and “over 90 percent have a favorable impression of FNV and would engage with the brand in some way.”35 Here are several more suggestions that may make the process go smoothly at home:

Advertising works

As demonstrated by junk food manufacturers, advertising works to increase your interest in foods. Expose yourself and your family to the new ad campaign by PHA to help make eating fruits and vegetables more exciting and appetizing.

Give them the backstory

Talk with your family about how whole foods are grown, from seedlings to harvest to your table. When they know the process, the foods become more interesting. Talk about the benefits of the individual foods, such as tomatoes are high in lycopene that is a powerful antioxidant that protects your eyesight and fights aging.36

Shop along the perimeter

You can avoid eating processed foods if you don’t have them in the house. Shop around the perimeter of the grocery store where most of the whole foods reside, such as meat, fruits, vegetables, eggs and cheese. Not everything around the perimeter is healthy, but you’ll avoid many of the ultra-processed foods this way.

Include a variety of foods

Your brain enjoys a variety of textures and tastes. Vary the whole foods you purchase and the way you eat them. For instance, carrots and peppers are tasty dipped in hummus. You get the crunch of the vegetable and smooth texture of the hummus to satisfy your taste, your brain and your physical health.

Recognize and address with stress

Stress creates a physical craving for fats and sugar that may drive your addictive, stress-eating behavior. If you can recognize when you’re getting stressed and find another means of relieving the emotion, your eating habits will likely improve.

There are fruits and vegetables that do taste better and help you feel better than junk foods. Starting with these may give you an advantage as you continue your journey to increasing your daily intake. Discover “13 Health Foods That Taste Better Than Junk Foods,” in this previous article.

Try the Emotional Freedom Techniques

Stress and anxiety have similar effects on your brain function and can lead to physical health problems. Anytime you change habits, or attempt to include something new in your daily routine, it may trigger a stress response.

The Emotional Freedom Techniques (EFT) can help reduce your perceived stress, change your eating habits around stress, and help you create new, healthier eating habits that support your long-term health. To discover more about EFT, how to do it and how it may help reduce your stress and develop new habits, see my previous article, “EFT is an Effective Tool for Anxiety.”

articles.mercola.com

By Dr. Mercola

March 22, 2018

Story at-a-glance

Worldwide, depression is the leading cause of ill health and disability, and anxiety is the most common mental illness in the U.S.

In the U.S., more than 16 million people struggle with depression, and 1 in 4 women in their 40s and 50s are on antidepressant drugs. Up to 14 percent of pregnant women are also on antidepressants, despite the risk of birth defects

There are compelling links between a high-sugar, processed food diet and poor mental health outcomes, and studies investigating the connection between obesity and mental health add further support to the diet-depression link

Studies have shown women with abdominal obesity are at increased risk of anxiety and depression

On the whole, a diet that nourishes your gut microbiome, reduces insulin resistance and optimizes mitochondrial function — such as a cyclical ketogenic diet — is going to have a beneficial impact on both your physical and mental health

By Dr. Mercola

Depression and anxiety are two leading mental health problems that have seen a dramatic rise in incidence in recent years. Worldwide, depression is now the leading cause of ill health and disability,1,2 with rates rising 18 percent in the decade between 2005 and 2015.3

In the U.S., more than 16 million people struggle with the condition, and 1 in 4 women in their 40s and 50s are on antidepressant drugs.4 This, despite the fact that antidepressants have been proven to work no better than placebo.5,6,7,8 Eight9 to 14 percent10 of pregnant women are also on antidepressants, even though studies have linked their use during pregnancy to birth defects.11

Meanwhile, data from the National Institute of Mental Health suggests the prevalence of anxiety disorders — which include generalized anxiety disorder, social anxiety and panic disorder — may be as high as 40 million in the U.S. — about 18 percent of the population over the age of 18 — making it the most common mental illness in the nation,12,13 and 800 percent more prevalent than all forms of cancer.14

As described by Cleveland Cavaliers forward Kevin Love, panic attacks — which are on the more severe end of the anxiety spectrum — can occur “out of nowhere” without warning.15 Love had his first panic attack during a game against the Atlanta Hawks, and has since spoken out about this particular mental health challenge to break the stigma and encourage others to seek treatment.

Abdominal Obesity Linked to Depression

Just what might account for this remarkable rise in anxiety and depression? I’ve previously written about the compelling links between a high-sugar, processed food diet and poor mental health outcomes, and studies investigating the connection between obesity and mental health add further support to the diet-depression link. As noted in Prevent Disease:16

“Abdominal fat distribution (as measured by waist-hip ratio) appears to be a key mediator in the relationship between obesity and depression … Several studies have found that a disproportionate number of patients with mental illness are obese compared to the general population. A study17 comprising randomly selected outpatients receiving psychiatric care in Maryland found that their body mass index was almost twice that of the comparison group.”

Another more recent study18 looking at body fat distribution and depression found very similar results. Postmenopausal women who had abdominal obesity were significantly more likely to struggle with depression than not (37.6 percent versus 27.5 percent respectively), leading the researchers to conclude that “visceral fat accumulation was an independent and positive factor significantly associated with the presence of depressive symptoms.”

How Your Waist Size Influences Your Anxiety Risk

A third paper,19,20 published earlier this month, found a woman’s waist-to-height ratio was associated with anxiety. This was the first time this body measurement has been linked to anxiety specifically. As a general rule, a woman is considered obese if her waist measurement is more than half of her height measurement.

Data from 5,580 Latin American women between the ages of 40 and 59 were evaluated. Overall, those with waist-to-height ratios in the middle and upper thirds were at significantly higher risk for anxiety than those with less abdominal obesity. Those with the greatest abdominal obesity were also the most likely to actually exhibit outward signs of anxiety. As reported in the featured article:21

“Anxiety is a concern because it is linked to heart disease, diabetes, thyroid problems, respiratory disorders and drug abuse, among other documented medical problems. Research has shown an increase in the frequency of anxiety in women during midlife, likely as a result of decreased levels of estrogen, which has a neuroprotective role.

‘Hormone changes may be involved in the development of both anxiety and abdominal obesity because of their roles in the brain as well as in fat distribution. This study provides valuable insights for health care providers treating middle-aged women, because it implies that waist-to-height ratio could be a good marker for evaluating patients for anxiety,’ says Dr. JoAnn Pinkerton, [North American Menopause Society] executive director.”

Insulin Resistance Is a Major Factor in Mental Health

Insulin resistance is a driving factor not only in obesity but also in most chronic diseases, and based on the evidence, it’s clear it plays a significant role in your mental health as well. After all, your physical and psychological health are closely linked. For example, your vagus nerve connects your gut to your brain, which is why gut dysfunction can wreak such havoc on your psychological states.

On the whole, any diet that nourishes your gut microbiome, reduces insulin resistance and optimizes mitochondrial function — such as a cyclical ketogenic diet — is going to have a beneficial impact on both your physical and mental health. A key dietary culprit that does none of those beneficial things is sugar, and research has repeatedly found that high-sugar diets encourage depression and anxiety. Among them:

Research22 published in 2002, which correlated per capita consumption of sugar with prevalence of major depression in six countries, found “a highly significant correlation between sugar consumption and the annual rate of depression.”

In 2011, Spanish researchers linked depression specifically to consumption of baked goods. Those who ate the most baked goods had a 38 percent higher risk of depression than those who ate the least.23

A 2016 study24 found a strong link between diets high in processed foods, sweetened beverages and refined grains and depression in post-menopausal women. The higher a woman’s dietary glycemic index, the higher her risk of depression. Meanwhile, diets high in whole fruit, fiber, vegetables and lactose were associated with lowered odds of depression.

A 2017 study found that men who consumed more than 67 grams of sugar per day were 23 percent more likely to develop anxiety or depression over the course of five years compared to those who ate less than 40 grams of sugar per day.25

The Importance of Healthy Dietary Fats for Brain Health

Most notably, high-sugar, processed food diets promote insulin resistance, which in turn encourages fat accumulation and Type 2 diabetes. According to work by the late Dr. Joseph Kraft, author of “Diabetes Epidemic and You: Should Everyone Be Tested?” 80 percent — 8 out of 10 — Americans are in fact insulin resistant.26,27 It’s no wonder then that conditions rooted in insulin resistance — including obesity, diabetes, heart disease, depression and anxiety — are all skyrocketing.

Sugar is also incredibly inflammatory, and chronic inflammation has also been identified as a major factor in depression. Some believe it’s causative.28,29,30 The inflammatory cascade triggered by excessive amounts of sugar also damage your mitochondria. Your mitochondria generate the vast majority of the energy (adenosine triphosphate or ATP) in your body.

When your body uses sugar as its primary fuel, excessive reactive oxygen species (ROS) and secondary free radicals are created, which damage cellular mitochondrial membranes and DNA. Needless to say, as your mitochondria become dysfunctional, the cellular energy your body can produce goes down, which means your entire body will struggle to work properly, including your brain. Since your brain is a heavy energy feeder, even a small dip will result in impaired function that can translate into depressed mood.

Healthy dietary fats, on the other hand, create far fewer ROS and free radicals when burned for fuel. Fats are also critical for the health of cellular membranes and many other biological functions, especially the functioning of your brain. This is one of several reasons why a cyclical ketogenic diet is so beneficial for your mental health. In fact, mental clarity is often one of the first “side effects” people notice when going ketogenic.

Nutrition to the Rescue

While anxiety and depression can be triggered by any number of factors, there’s ample evidence to support the idea that your diet can have a tremendous impact, as it lays the groundwork for your physical and mental functioning. For this reason, it would be foolish to ignore it.

Again, one of the root contributors to depression is insulin resistance, which brings inflammation in its wake. The good news is that insulin resistance is an easily corrected health problem, and I detail the dietary protocol for this in my book “Fat for Fuel.” Here are a few key points to remember:

• Dramatically reduce your sugar intake by replacing processed foods with real whole foods. Eating plenty of fruits and vegetables is associated with lower odds of depression and anxiety,31 an effect ascribed to antioxidants that help combat inflammation.

Certain nutrients are also known to cause symptoms of depression when lacking, so it’s important to eat a varied whole food diet. As a general rule, if you’re insulin resistant, limit your added sugar intake to 15 grams per day until your insulin resistance has resolved. At that point, you can go up to 25 grams.

Most people need anywhere from 60 to 80 percent of their daily calories in the form of healthy fats. Just be sure to avoid vegetable oils, such as soy, canola and corn oil, which are toxic to the human body. Dr. Cate Shanahan’s book “Deep Nutrition” provides an in-depth review of dietary fats and how processed vegetable oils harm your health.

• Limit protein to 0.5 grams per pound of lean body mass (or for the Europeans: 1 gram per kilo of lean body mass). In addition to stimulating mTOR, protein also affects your insulin and leptin. Dietary fats do not affect either. As a result, a low-carb, high-protein diet may still be troublesome if you’re struggling with obesity, insulin resistance or diabetes. To learn more about the importance of protein restriction, see “Precision Matters When It Comes to Protein.”

• Consider intermittent fasting and/or multiday water-only fasts, which will jump-start your body’s ability to burn fat for fuel and dramatically improve your insulin sensitivity. Water fasting can be particularly powerful if you’re obese. However, it’s significantly easier to transition into water fasting if you start with intermittent fasting.

Once you’ve worked your way up to the point where you’ve been intermittently fasting for 20 hours a day for a month, then doing a four or five-day water fast will not be particularly difficult.

Nondrug Solutions for Depression and Anxiety Disorders

Remember, to suggest that depression is rooted in poor diet and other lifestyle factors does not detract from the fact that it’s a serious problem that needs to be addressed with compassion and nonjudgment. It simply shifts the conversation about what the most appropriate answers and remedies are. Considering the many hazards associated with antidepressants, it would be wise to address the known root causes of depression, which are primarily lifestyle-based.

Drugs, even when they do work, do not actually fix the problem. They only mask it. Antidepressants may also worsen the situation, as many are associated with an increased risk of suicide, violence and worsened mental health in the long term. So, before you resort to medication, please consider addressing your diet (above) and try out several of the lifestyle strategies listed below until you find a combination that works for you.

Limit microwave exposure from wireless technologies

Studies have linked excessive exposure to electromagnetic fields to an increased risk of both depression and suicide.32 Addiction to or “high engagement” with mobile devices can also trigger depression and anxiety.33 Research34 by Martin Pall, Ph.D., helps explain why these technologies can have such a potent impact on your mental health.

Embedded in your cell membranes are voltage gated calcium channels (VGCCs), which are activated by microwaves. When that happens, about 1 million calcium ions per second are released, which triggers a biochemical cascade that results in mitochondrial dysfunction.

Your brain, along with the pacemaker in your heart, has the highest density of VGCCs of the organs in your body, which is why Alzheimer’s, autism, anxiety, depression appears to be strongly linked to excessive microwave exposure.

So, if you struggle with anxiety or depression, be sure to limit your exposure to wireless technology. Simple measures include turning your Wi-Fi off at night and, carrying your cellphone on your body, and not keeping portable phones, cellphones and other electric devices in your bedroom.

Get regular exercise

Studies have shown there is a strong correlation between improved mood and aerobic capacity. Exercising creates new GABA-producing neurons that help induce a natural state of calm. It also boosts your levels of serotonin, dopamine and norepinephrine, which help buffer the effects of stress.

Animal research also suggests exercise can benefit your mental health by allowing your body to eliminate kynurenine, a harmful protein associated with depression.35

Spend more time outdoors

Spending time in nature has been shown to lower stress, improve mood and significantly reduce symptoms of depression.36 Outdoor activities could be just about anything, from walking a nature trail to gardening, or simply taking your exercise outdoors.

Previous research has also demonstrated that listening to nature sounds help you recover faster after a stressful event. So, seek out parks, or create a natural sanctuary on your balcony, or indoors using plants and an environmental sound machine. YouTube also has a number of very long videos of natural sounds. You could simply turn it on and leave it on while you’re indoors.

Practice proper breathing

The way you breathe is intricately connected to your mental state. I’ve previously published interviews with Patrick McKeown, a leading expert on the Buteyko Breathing Method, where he explains how breathing affects your mind, body and health.

According to Buteyko, the founder of the method, anxiety is triggered by an imbalance between gases in your body, specifically the ratio between carbon dioxide (CO2) and oxygen. Your breathing affects the ratio of these gases, and by learning proper breathing techniques, you can quite literally breathe your way into a calmer state of mind.

Here’s a Buteyko breathing exercise that can help quell anxiety. This sequence helps retain and gently accumulate CO2, leading to calmer breathing and reduced anxiety. In other words, the urge to breathe will decline as you go into a more relaxed state.

Take a small breath into your nose, a small breath out; hold your nose for five seconds in order to hold your breath, and then release to resume breathing.

Breathe normally for 10 seconds.

Repeat the sequence several more times: small breath in through your nose, small breath out; hold your breath for five seconds, then let go and breathe normally for 10 seconds.

Get plenty of restorative sleep

Sleep and depression are so intimately linked that a sleep disorder is actually part of the definition of the symptom complex that gives the label depression. Ideally, get eight hours of sleep each night, and address factors that impede good sleep.

Address negative emotions

I believe it’s helpful to view depression as a sign that your body and life are out of balance, rather than as a disease. It’s a message telling you you’ve veered too far off course, and you need to regain your balance. One of the ways to do this involves addressing negative emotions that may be trapped beneath your level of awareness. My favorite method of emotional cleansing is Emotional Freedom Techniques (EFT), a form of psychological acupressure.

Research shows EFT significantly increases positive emotions and decreases negative emotional states.40,41,42 It’s particularly powerful for treating anxiety because it specifically targets your amygdala and hippocampus, parts of your brain that help you decide whether or not something is a threat.43

For serious or complex issues, seek out a qualified health care professional that is trained in EFT44 to help guide you through the process. That said, for most of you with depression symptoms, this is a technique you can learn to do effectively on your own. In the video below, EFT practitioner Julie Schiffman shows how you can use EFT to relieve symptoms of depression.

Optimize your gut health

Your mental health is closely linked to your gut health. A number of studies have confirmed gastrointestinal inflammation can play a critical role in the development of depression.45 Optimizing your gut flora will also help regulate a number of neurotransmitters and mood-related hormones, including GABA and corticosterone, resulting in reduced anxiety and depression-related behavior.46

To nourish your gut microbiome, be sure to eat plenty of fresh vegetables and traditionally fermented foods. Healthy choices include fermented vegetables, lassi, kefir and natto. If you do not eat fermented foods on a regular basis, taking a high-quality probiotic supplement is recommended.

Optimize your vitamin D with sensible sun exposure

Studies have shown vitamin D deficiency can predispose you to depression, and that depression can respond favorably to optimizing your vitamin D stores, ideally by getting sensible sun exposure.47,48,49

In one such study, people with a vitamin D level below 20 nanograms per milliliter (ng/mL) had an 85 percent increased risk of depression compared to those with a level greater than 30 ng/mL.50 For optimal health, you’ll want to make sure your vitamin D level is between 60 and 80 ng/mL year-round, so be sure to get a vitamin D test at least twice a year.

Optimize your omega-3

The animal-based omega-3 fat DHA is perhaps the single most important nutrient for optimal brain function and prevention of depression. While you can obtain DHA from krill or fish oil, it is far better to obtain it from clean, low-mercury fish such as wild Alaskan salmon, sardines, herring, anchovies and fish roe.

In addition to getting your vitamin D checked, I recommend getting an omega-3 index test to make sure you’re getting enough. Ideally, you want your omega-3 index to be 8 percent or higher.

Low cholesterol is linked to dramatically increased rates of suicide, as well as aggression toward others.51 This increased expression of violence toward self and others may be due to the fact that low membrane cholesterol decreases the number of serotonin receptors in the brain, which are approximately 30 percent cholesterol by weight.

Lower serum cholesterol concentrations therefore may contribute to decreasing brain serotonin, which not only contributes to suicidal-associated depression, but prevents the suppression of aggressive behavior and violence toward self and others.

Increase your vitamin B intake

Low dietary folate is a risk factor for severe depression, raising your risk by as much as 300 percent.52,53 If using a supplement, I suggest methylfolate, as this form of folic acid is the most effective. Other B vitamin deficiencies, including B1, B2, B3, B6, B8 and B12 also have the ability to produce symptoms of neuropsychiatric disorders. Vitamin B12 deficiency, in particular, can contribute to depression and affects 1 in 4 people.

Helpful supplements

A number of herbs and supplements can be used in lieu of drugs to reduce symptoms of anxiety and depression. These include:

St. John’s Wort (Hypericum perforatum). This medicinal plant has a long historical use for depression, and is thought to work similarly to antidepressants, raising brain chemicals associated with mood such as serotonin, dopamine and noradrenaline.54

S-Adenosyl methionine (SAMe). SAMe is an amino acid derivative that occurs naturally in all cells. It plays a role in many biological reactions by transferring its methyl group to DNA, proteins, phospholipids and biogenic amines. Several scientific studies indicate that SAMe may be useful in the treatment of depression.

5-Hydroxytryptophan (5-HTP). 5-HTP is another natural alternative to traditional antidepressants. When your body sets about manufacturing serotonin, it first makes 5-HTP. Taking 5-HTP as a supplement may raise serotonin levels. Evidence suggests 5-HTP outperforms a placebo when it comes to alleviating depression,55 which is more than can be said about antidepressants.

XingPiJieYu. This Chinese herb, available from doctors of traditional Chinese medicine, has been found to reduce the effects of “chronic and unpredictable stress,” thereby lowering your risk of depression.56

“Those who ate the most baked goods had a 38 percent higher risk of depression than those who ate the least. This makes sense when you consider baked goods contain both processed grains and added sugars.”

zedie.wordpress.com

March 16, 2018

Story at-a-glance,

Depression is the leading cause of ill health and disability worldwide, affecting an estimated 322 million people globally, including more than 16 million Americans, 6 million of whom are seniors

Research shows nutrition is a crucial factor in depression, and researchers have suggested diet is an important yet overlooked aspect of psychiatry

Recent research found seniors who followed the DASH diet were 11 percent less likely to develop depression over the following six years, whereas those following a standard Western diet had the highest rates of depression

Other studies have shown that unprocessed foods, especially fermented foods, help optimize your gut microbiome, thereby supporting optimal mental health, whereas sugar, wheat (gluten) and processed foods have been linked to a greater risk for depression, anxiety and even suicide

Your gut communicates to your brain via your vagus nerve and the stress pathway in your endocrine system, and by producing mood-boosting neurotransmitters. These links help explain why your gut health has such a significant impact on your mental health

By Dr. Mercola

According to the World Health Organization, depression is now the leading cause of ill health and disability worldwide,1,2 affecting an estimated 322 million people globally, including more than 16 million Americans, 6 million of which are seniors.3 Statistics also reveal we’re not being particularly effective when it comes to prevention and treatment. Worldwide, rates of depression increased by 18 percent between 2005 and 2015.4

If you or someone you love is struggling with depression or some other mental health problem, remember that your diet is a foundational aspect that must not be overlooked. As noted in a 2015 study5 published in the medical journal Lancet:

“Although the determinants of mental health are complex, the emerging and compelling evidence for nutrition as a crucial factor in the high prevalence and incidence of mental disorders, suggests that diet is as important to psychiatry as it is to cardiology, endocrinology and gastroenterology.”

The Compelling Link Between Food and Mood

Recent research6,7,8 looking at the effects of the antihypertensive DASH diet on mental health concluded this kind of dietary pattern, which is low in sugar and high in fresh fruits and vegetables, can help reduce the risk of depression in seniors. Overall, people who followed the DASH diet were 11 percent less likely to develop depression over the following six years, whereas those following a standard Western diet, high in red meat and low in fruits and vegetables, had the highest rates of depression.

It’s worth noting that while many conventional experts recommend the DASH diet, it is not necessarily ideal for optimal health, as it also promotes whole grains and low-fat foods, including low-fat dairy. Healthy fats, including saturated animal and plant fats and animal-based omega-3, are quite crucial for optimal brain health. I believe the reason the DASH diet produces many beneficial results is because it is low in sugar and high in unprocessed foods — not because it’s low in fat.

Other studies have shown that unprocessed foods, especially fermented foods, help optimize your gut microbiome, thereby supporting optimal mental health,9,10 whereas sugar, wheat (gluten) and processed foods have been linked to a greater risk for depression, anxiety and even suicide. The primary information highway between your gut and your brain is your vagus nerve, which connects the two organs.11

Your gut also communicates to your brain via the endocrine system in the stress pathway (the hypothalamus, pituitary and adrenal axis), and by producing mood-boosting neurotransmitters like serotonin, dopamine and gamma-aminobutyric acid or GABA. These communication links help explain why your gut health has such a significant impact on your mental health.

The Strong Link Between Sugar and Depression

A number of food ingredients can cause or aggravate depression, but one of the most significant is sugar, particularly refined sugar and processed fructose.12 For example, in one study, men consuming more than 67 grams of sugar per day were 23 percent more likely to develop anxiety or depression over the course of five years compared to those whose sugar consumption was less than 40 grams per day (which is still far higher than the 25 grams per day recommended for optimal health).13

This held true even after accounting for other contributing factors, such as socioeconomic status, exercise, alcohol use, smoking, other eating habits, body weight and general physical health. Lead author Anika Knüppel,14 a research student in the department of epidemiology and public health at University College London, commented on the findings, saying:15

“Sweet food has been found to induce positive feelings in the short-term. People experiencing low mood may eat sugary foods in the hope of alleviating negative feelings. Our study suggests a high intake of sugary foods is more likely to have the opposite effect on mental health in the long-term.”

Research16 published in 2002, which correlated per capita consumption of sugar with prevalence of major depression in six countries, also found “a highly significant correlation between sugar consumption and the annual rate of depression.” A Spanish study17 published in 2011 linked depression specifically to consumption of baked goods.

Those who ate the most baked goods had a 38 percent higher risk of depression than those who ate the least. This makes sense when you consider baked goods contain both processed grains and added sugars.

How Sugar Wreaks Havoc on Your Mood and Mental Health

Sugar has been shown to trigger depression and other mental health problems through a number of different mechanisms, including the following:

Feeding pathogens in your gut, allowing them to overtake more beneficial bacteria.

Suppressing activity of a key growth hormone in your brain called brain-derived neurotrophic factor (BDNF). BDNF levels are critically low in both depression and schizophrenia, and animal models suggest this may actually be a causative factor.

Triggering a cascade of chemical reactions in your body that promote chronic inflammation, which over the long term disrupts the normal functioning of your immune system and wreaks havoc on your brain.

Contributing to insulin and leptin resistance, which also plays a significant role in your mental health.

Affecting dopamine, a neurotransmitter that fuels your brain’s reward system18 (hence sugar’s addictive potential19,20,21) and is known to play a role in mood disorders.22

Damaging your mitochondria, which can have bodywide effects. Your mitochondria generate the vast majority of the energy (adenosine triphosphate or ATP) in your body.When sugar is your primary fuel, excessive reactive oxygen species (ROS) and secondary free radicals are created, which damage cellular mitochondrial membranes and DNA. As your mitochondria are damaged, the energy currency in your body declines and your brain will struggle to work properly.

Healthy dietary fats, on the other hand, create far fewer ROS and free radicals. Fats are also critical for the health of cellular membranes and many other biological functions, including and especially the functioning of your brain.

Among the most important fats for brain function and mental health are the long-chained animal-based omega-3 fats DHA and EPA. Not only are they anti-inflammatory, but DHA is actually a component in every cell of your body, and 90 percent of the omega-3 fat found in brain tissue is DHA.

Eating Real Food Is Key

A paper23 published in Nutritional Neuroscience last year looked at evidence from laboratory, population research and clinical trials to create “a set of practical dietary recommendations for the prevention of depression, based on the best available current evidence.” According to this paper, the published evidence reveals five key dietary recommendations for the prevention of depression:

Following a “traditional” dietary pattern such as the Mediterranean, Norwegian or Japanese diet

Increasing consumption of antioxidant-rich fruits, vegetables, legumes, wholegrain cereals, nuts and seeds (note that autoimmune diseases are rampant and whole grains and legumes are loaded with lectins and best avoided. See my interview with Dr. Steven Gundry for more details)

Processed Foods Are Problematic in More Ways Than One

Three brain- and mood-wrecking culprits you’ll automatically avoid when avoiding processed foods are added sugars, artificial sweeteners24 and processed vegetable oils — harmful fats known to clog your arteries and cause mitochondrial dysfunction. Gluten also appears to be particularly problematic for many. If you’re struggling with depression or anxiety, you’d be well-advised to experiment with a gluten-free diet.

Certain types of lectins, especially wheat germ agglutinin (WGA), are also known for their psychiatric side effects. WGA can cross your blood brain barrier25 through a process called “adsorptive endocytosis,” pulling other substances with it. WGA may attach to your myelin sheath26 and is capable of inhibiting nerve growth factor,27 which is important for the growth, maintenance and survival of certain target neurons.

Processed foods are also a significant source of genetically engineered (GE) ingredients and toxic herbicides like Roundup. In addition to being toxic and potentially carcinogenic, glyphosate, the active ingredient in Roundup, has been shown to preferentially decimate beneficial gut microbes. Many grains need to dry in the field before being harvested, and to speed that process, the fields are doused with glyphosate a couple of weeks before harvest.

As a result of this practice, called desiccation, grain-based products tend to contain rather substantial amounts of glyphosate. This reason alone is enough to warrant a grain-free diet, but if you do choose to eat whole grain products, make sure it’s organic to avoid glyphosate contamination.

Your beverage choices may also need an overhaul, as most people drink very little pure water, relying on sugary beverages like sodas, fruit juices, sports drinks, energy drinks and flavored water for their hydration needs. None of those alternatives will do your mental health any favors.

Anti-Inflammatory Diet Protects and Supports Good Mental Health

As mentioned above, one of the mechanisms by which good nutrition bolsters mental health is by cutting down inflammation in your body, and a high-sugar diet is exceptionally inflammatory. A number of studies have linked depression with chronic inflammation.28,29

For example, a study30 published in the Journal of Clinical Psychiatry in 2016 concluded that depressed patients had 46 percent higher levels of the inflammatory marker C-reactive protein in their blood. Interestingly, they also had 16 percent lower levels of low fractional exhaled nitric oxide, which adds further support for doing exercises that boost nitric oxide cycling, such as the Nitric Oxide Dump exercise. As explained in the study:

“Nitric oxide (NO), in addition to being an inflammatory mediator, is also a neurotransmitter at the neuron synapses. It modulates norepinephrine, serotonin, dopamine and glutamate and thus is speculated to play a role in the pathogenesis of depression. Nitric oxide is also currently seen as a marker of airway inflammation and can be measured during exhalation.

Fractional exhaled nitric oxide (FeNO) may represent both constitutive and inducible NO. Small studies suggest that subjects with depressed mood have low levels of FeNO … Subjects with depression also have low levels of plasma and platelet NO. The low systemic levels of NO have been postulated to be responsible for the increased risk of cardiovascular events observed in subjects with depression, as NO produces vasodilatation …

In summary, this large population-based study found that depression is associated with high levels of CRP and low levels of FeNO. These findings corroborate the premise that inflammation could play a role in the pathophysiology of major depression and that major depression may be seen as a psychoneuroimmunological disorder.”

Four Powerful Dietary Interventions

In addition to transitioning from a diet of processed fare to real food, consider:

• Implementing a cyclical ketogenic diet, high in healthy fats, low in net carbs with moderate amounts of protein. This kind of diet will optimize your mitochondrial function, which has significant implications for mental health. In fact, one noticeable effect of nutritional ketosis is mental clarity and a sense of calm. The reason for this welcome side effect has to do with the fact that when your body is able to burn fat for fuel, ketones are created, which is the preferred fuel for your brain.

• Intermittent fasting will also help optimize your brain function and prevent neurological problems by activating your body’s fat-burning mode, preventing insulin resistance and reducing oxidative stress and inflammation, the latter of which has been identified as a causative factor in depression.31,32

While you may achieve some of the benefits from intermittent fasting simply by respecting the time boundaries, regardless of the foods you consume, it is far better if you consume high-quality unprocessed food.

Since you’ll be eating less, it’s vitally important that you get proper nutrition. Healthy fats are essential because intermittent fasting pushes your body to switch over to fat-burning mode. Particularly if you begin to feel tired and sluggish, it may be a sign that you need to increase the amount of healthy fat in your diet.

• Water fasting. Once you’re starting to burn fat for fuel, gradually increase the length of your daily intermittent fasting to 20 hours per day. After a month of 20-hour daily fasting, you’re likely in good metabolic shape and able to burn fat as fuel. At that point, you can try a four or five-day water-only fast.

I now do a quarterly five-day fast, as I believe this is one of the most powerful metabolic health interventions out there. A five-day fast will effectively clean out senescent cells that have stopped duplicating due to aging or oxidative damage, which would otherwise clog up your optimal biologic function by causing and increasing inflammation.

• Exercise and get regular movement throughout your day. Exercise is one of the most effective antidepressant strategies out there, beating most medical interventions for depression.

Electromagnetic Field Exposures Could Be Wreaking Havoc With Your Mental Health

Another foundational strategy to prevent or treat depression and anxiety is to limit exposure to electromagnetic fields (EMFs). Studies have linked excessive EMF exposure to an increased risk of both depression and suicide.33 Addiction to or “high engagement” with mobile devices can also trigger depression and anxiety, according to recent research from the University of Illinois.34

Research35 by Martin Pall, Ph.D., reveals a previously unknown mechanism of biological harm from microwaves emitted by cellphones and other wireless technologies, which helps explain why these technologies can have such a potent impact on your mental health. Embedded in your cell membranes are voltage gated calcium channels (VGCCs), which are activated by microwaves. When activated, a cascade of biochemical effects occurs that result in the creation of extremely destructive hydroxyl free radicals.

Hydroxyl free radicals decimate mitochondrial and nuclear DNA, their membranes and proteins. The end result is mitochondrial dysfunction, which we now know is at the heart of most chronic disease. The tissues with the highest density of VGCCs are your brain, the pacemaker in your heart and male testes. Hence, health problems such as Alzheimer’s, anxiety, depression, autism, cardiac arrhythmias and infertility can be directly linked to excessive microwave exposure.

So, if you struggle with anxiety or depression, be sure to limit your exposure to wireless technologies, in addition to addressing your diet and exercise. Simple measures include turning your Wi-Fi off at night, not carrying your cellphone on your body and not keeping portable phones, cellphones and other electric devices in your bedroom. The electric wiring inside your bedroom walls is probably the most important source to address.

Your best bet here is to turn off the power to your bedroom at night. This will work if there are no adjacent rooms. If there are, you may need to shut those rooms off also. The only way to know would be to measure the electric fields. For additional lifestyle guidelines that can help prevent and/or treat depression, see the nondrug solutions section at the end of this previous article on depression.

A new tax on sugary drinks that went into effect in Seattle at the beginning of the month has caused the price of some products there to double, and residents are voicing their unhappiness with the new rule.

Seattle joined several other American cities in taxing sodas and other beverages sweetened with sugar. The city’s tax is 1.75 cents per ounce, and it’s aimed at discouraging people to buy these drinks because of their health repercussions.

While it doesn’t sound like a lot of money at first glance, it does add up quite a bit when you buy in bulk. For example, people have taken to Twitter to call attention to the fact that a 35-bottle package of Gatorade that once cost $15.99 is now $26.33 thanks to the $10.34 tax on it. The item is displayed at Costco alongside a reminder that the same drinks can be purchased at their locations outside of the city without the “sweetened beverage tax”.

Research shows that sugary drinks cause higher obesity rates as well as diabetes. It’s particularly problematic for children, with one study finding that each extra sugary drink a child drank over the course of 18 months raised their risk of becoming obese by a remarkable 60 percent.

Berkeley, California, already has a tax in place of one cent per ounce on soda and other sweet drinks, while Philadelphia charges 1.5 cents per ounce. Philadelphia’s tax covers artificially sweetened beverages as well, such as diet soda. The city believes it will bring in $91 million in tax revenue in its first year, which it plans to use to fund education programs in the city and carry out park improvements.

Other cities with this type of tax include Oakland, San Francisco and Albany, California. Boulder, meanwhile, boasts the highest such excise tax in the nation at two cents per ounce as of last July.

Do these taxes really help?

Some research has shown that taxes can help to curb the consumption of sugary beverages and keep obesity rates down to some extent. Studies found that taxes of anywhere from 10 to 20 percent of the drink’s price were the ideal amount.

Of course, taxes are very controversial, and they’re not the only way to deter people from drinking these health-destroying drinks. For example, a study that was published in the journal Pediatrics found that placing warning labels on sugary drinks could deter parents from buying them.

Some cite the example of Mexico, where a tax on sugar-sweetened drinks was put in place in 2014. Since then, such drinks have noted dropping sales, with low-income Mexicans in particular drinking far less of the sweet drinks. As this is the group of people with the most untreated diabetes, it has indeed helped people there.

In the U.K., meanwhile, beverage manufacturers recently decided to cut the sugar levels in their drinks to less than 5 grams per 100 milliliters to avoid a tax that will go into effect this year on beverages exceeding that limit of around 25 pence per can. It’s worth keeping in mind, however, that the sugar levy in the U.K. does not apply to fruit drinks, even though such beverages often contain high amounts of sugar and can contribute to weight problems.

This type of tax might help uneducated, low-income consumers avoid making mistakes that could have serious health consequences, but there are still so many other sugary foods on the market that have the same effect on the body, if not worse. Educating people is only half the battle; food companies need a bigger incentive to stop dosing people with ridiculous amounts of addictive sugar to boost their own profits.

(Truth Theory) From using Jesus in their marketing campaigns to heavily contributing to the obesity epidemic Coca Cola certainly have not been short of controversy.

These attempts to mask the truth about their products have not gone unnoticed and many have taken to the internet to expose the real effects of Coca Cola. This photo from journalist Jess Murray was quickly turned into a powerful anti Coca Cola message highlighting the environmental damage that Coca Cola has caused.

In October 2017 Greenpeace shared a report calling out Coca-Cola’s on its single-use plastic bottles.

From Greenpeace:

Plastic bottles are one of the most commonly found items on beach cleans and on the ocean’s surface. Once they are in the environment, they become a hazard for wildlife. Larger pieces of plastic can become an entanglement or choking hazard for animals. These larger plastics break down over time into microplastics which have been found in everything from seafood, sea salt and even our drinking water.

The report is especially critical of the companies failing to reach the goals it set to source 25% of its bottles from recycled or renewable sources, and the non-existence of targets to reduce its use of single-use bottles since then. Greenpeace also claims that Coca-Cola has actively lobbied against recycling and deposit return schemes in several European countries, while at the same time maintaining a green marketing facade with vague promises and false-solutions such as sizable donations to schemes that put the emphasis of anti-littering on the consumer, instead of the producer of the litter itself. Source Wikipedia

Coca Cola often uses slick marketing ploys in an attempt to mask the detriment their products have to our health and the planet. Another example of this is diet and low calorie alternatives which contain chemicals such as aspartame.

In 2013 Coca Cola released a video saying they are helping to fight against the obesity epidemic. The video below is a response to the original Coca Cola video with the words changed to give a more accurate and honest representation of the role Coke have played in the obesity crisis.

Coca Cola are the world’s leading manufacturer of soft drinks, and have an obligation to not destroy our health and planet just so they can heighten their profits. Please share if you agree.

A new study mirrors earlier research showing that suicidal thoughts and major depressive episodes have a strong correlation to brain inflammation, New Atlas reports. The findings also agree with post-mortems of suicidal patients, which showed inflammation in their brains. Researchers said this may be a new use for anti-inflammatory drugs.

Although multiple factors are likely to blame, with cases of suicide rising in the U.S. every year, these new findings certainly deserve attention, as inflammation is a known cause of numerous physical and mental conditions. Gut inflammation, for example, is known to be a cause of symptoms of depression.

Dietary keys include limiting sugars and gluten, and increasing healthy fats, omega-3, fiber and fermented foods rich in natural probiotics. Sugar, especially, is a known inflammatory that has already been linked to depression. Unfortunately, many are under the mistaken belief they can protect their health by swapping refined sugar for artificial sweeteners – something you just don’t want to do.

One simple way to dramatically reduce your sugar intake is to replace processed foods with real whole foods. Eating plenty of fruits and vegetables is associated with lower odds of depression and anxiety, an effect ascribed to antioxidants that help combat inflammation in your body. Certain nutrients are also known to cause symptoms of depression when lacking, so it’s important to eat a varied whole food diet.

If you are feeling desperate or have any thoughts of suicide, call the National Suicide Prevention Lifeline, a toll-free number 1-800-273-TALK (8255), or call 911, or simply go to your nearest hospital emergency department.

Comment: For more on the dietary links between diet and depression see:

“Sweet food has been found to induce positive feelings in the short-term. People experiencing low mood may eat sugary foods in the hope of alleviating negative feelings. Our study suggests a high intake of sugary foods is more likely to have the opposite effect on mental health in the long-term.” ~ Anika Knüppel, Ph.D. student at the Institute of Epidemiology and Public Health at University College London

Knuppel’s research supplements many other scientific studies on the link between sugar and mental health. In the end, they all seem to reach the same conclusion: In addition to the physical damage sugar does to our body, an effect on mental health definitely exists. What we presently don’t know is the magnitude or the exact scope of these negative effects.

Sugar Linked to Depression in Multiple Studies

The team at University College London examined the amount of sugar in the diet and common mental health problems in a large sample of 5000 men and 2000 women who were part of the 1980’s Whitehall II study. They compared groups of participants based on their sugar intake and their sex.

The researchers concluded that men with the highest sugar intake had a 23 percent higher chance of suffering a mental disorder. They based this estimated risk on a comparison with other men who consumed the lowest levels of sugar. Interestingly, the analysis did not identify the same link in women.

Knuppel’s isn’t the first researcher to link high-sugar diet to a higher risk of depression. Here are the findings of several other studies conducted over the last couple of decades.

A study out of Baylor College, published in 2002, analyzed sugar consumption in six countries. The researchers found that higher rates of refined sugar were associated with higher rates of depression.

In Spain, researchers assessed the relationship between consumption of fast food and commercial baked goods (muffins, doughnuts, croissants) and the incidence of depression. They discovered that participants belonging to the group with higher consumption quantities showed an increased risk of depression compared with those belonging to the lowest level of consumption.

Another study exposed the link between sugar and depression in 2014. This one evaluated the consumption of various types of beverages in over 260,000 participants with self-reported depression diagnosis. The researchers concluded that frequent consumption of sweetened beverages, especially diet drinks, may increase depression risk.

Sugar in the Modern Diet

Research continues to confirm the adverse effects of sugar intake. Consequently, if you seek better long-term psychological health, lowering your intake of sugar may be a beneficial preventative measure.

Unfortunately, people typically eat excessive amounts of sugar. Here are some statistics:

The World Health Organization recommends that people reduce their daily intake of added sugars (that is, all sugar, excluding the sugar that is naturally found in fruit, vegetables and milk) to less than 5% of their total energy intake. However, people in the UK consume double – in the US, triple – that amount of sugar. Three-quarters of these added sugars come from sweet food and beverages, such as cakes and soft drinks. The rest come from other processed foods, such as ketchup. (source)

There are many factors that contribute to mental illness such as depression. Scientific proof continues to point the finger at diet as an important and significant culprit. Therefore, radically reducing or even eliminating sugar altogether may a crucial step to not only treating but curing symptoms of depression and anxiety.

About the Author

Anna Hunt is the founder of AwarenessJunkie.com, an online community paving the way to better health, a balanced life, and personal transformation. She is also the co-editor and staff writer for WakingTimes.com. Anna is a certified Hatha yoga instructor and founder of Atenas Yoga Center. She enjoys raising her three children and being a voice for optimal human health and wellness. Visit her essential oils store here.